Deadlift stance and arm position

[calvinbiss]

Opinions on deadlift stance: wider, sumo-stance with arms inside the knees, or shoulder-width stance with arms outside the knees?

I recently switched to the wider stance with arms inside and like it because it keeps me knees out (in-line with toes) as I lift up. I also feel like I am lifting the bar in a more vertical motion?

What do you guys think? Is there a "right" way?

 

[Pantlegz]

There are several variation of deadlift for this reason they all work but some work different muscles than other.

For instance Sumo DL's primarily work glute, hamstring and hip flexor and less of the Quads that conventional DL's. If you're just worried about lifting and staying in shape, do what works for you. If you want to compete or need to work your Quads more for any particular reason I would suggest getting used to the conventional stance, even if it means starting light and working your way up.

 

[brikis98]

I would recommend the conventional (narrow) stance for the vast majority of people. It has a slightly longer ROM, involves more muscles, corresponds more closely to the way you'd lift things in the real world, and transfers better to the olympic lifts (cleans, snatches). The sumo stance is a good choice for certain anatomies and especially powerlifters, where the shorter ROM, greater emphasis on the PC and similarity to wide stance squat is a big advantage. Having said that, the difference between the two isn't exactly night and day, and doing either one will still make you hellishly strong.

 

[Zivic]

Opinions on deadlift stance: wider, sumo-stance with arms inside the knees, or shoulder-width stance with arms outside the knees?

I recently switched to the wider stance with arms inside and like it because it keeps me knees out (in-line with toes) as I lift up. I also feel like I am lifting the bar in a more vertical motion?

What do you guys think? Is there a "right" way?

I kind of live by the rule of doing what feels best for you and what you can lift most weight with.

In a general sense, I have heard if you are under 5'7", maybe 5'8" sumo seems to be a better option. As you get taller I think it is more generally accepted to be a traditional style lifter.... that is VERY generalized. I would say look at your body type. If you have longer arms, I would says pull traditional. If you have a "bencher" build, you might want to try sumo. Again, very generalized and just info to think about

 

[Powermoloch]

I use the traditional DLs. Helps my cleans and snatches

 

[SociallyChallenged]

I use the traditional DLs. Helps my cleans and snatches

At higher levels, it actually interferes with the neuromuscular programming of cleans and snatches I've seen a fair amount of Olympic lifters do sumo deadlift only because it requires different motor programming.

 

[Mackowitz]

I tend to do both sumo and conventional, at different times during my workout. As I go heavier on squats, my form breaks down a bit because my hamstrings, hips and glutes aren't strong enough and I start to favor my quads more. To work on those areas, I'll do sumo deadlifts. I also do conventional deadlifts, as that works my quads and my lower back. And to keep it confusing, sometimes I'll throw in stiff legged dead lifts to really work the lower back and glutes.

 

[coreyb]

I kind of live by the rule of doing what feels best for you and what you can lift most weight with.

In a general sense, I have heard if you are under 5'7", maybe 5'8" sumo seems to be a better option. As you get taller I think it is more generally accepted to be a traditional style lifter.... that is VERY generalized. I would say look at your body type. If you have longer arms, I would says pull traditional. If you have a "bencher" build, you might want to try sumo. Again, very generalized and just info to think about

aren't you the guy who advises against squatting 3 times a week or more?

 

[Zivic]

aren't you the guy who advises against squatting 3 times a week or more?

I wouldn't recommend a person squat 3 times a week. How does this have any impact on what I posted in this thread about deads?

 

[Deeko]

Whether the conventional or sumo deadlift is better really depends on the lifter. I know some world-record-holding sumo deadlifters, but you really need to have a certain build/flexibility for it. Of course - that's if your goal is to lift the most amount of weight. Conventional works more muscles, so if your goal is to get the best workout, conventional may be your best bet.

If you are comfortable with both, and can lift with good for with both, I would actually say its not a bad idea to switch it up now and then, and do both. A few months of sumo, few months of conventional, get the best of both worlds.